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Tag: fiber focused

  • Italian Sausage Frittata

    Italian Sausage Frittata

    How to Make Italian Sausage Frittata

    A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.


    10 min prep time


    25 min cook time


    2servings


    1/2 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Cut the sausage into 1/2-inch slices.
    2. Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
    3. Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
    4. Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
    5. Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
    6. To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
    Fiber Focused
    Italian
    Dinner
    Lunch
    Breakfast and Brunch
    Quick & Easy
    Main Dish
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 frittata


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      230mg

      77%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      35g

    • Potassium
      1600mg
      34%

    Ingredients

    Italian turkey sausage
    1/4 lbs

    olive oil
    2 tsp

    russet or baking potatoes (cut into 1/2-inch cubes (about 1 1/2 cups))
    1/2 lbs

    onion(s) (sliced)
    2 cup

    ready-to-eat spinach (washed)
    2 cup

    sliced baby bella mushrooms
    2 cup

    garlic (minced)
    2 tsp

    large eggs
    2

    large egg whites
    5

    milk (non-fat)
    1/4 cup

    fresh basil
    1/2 cup

    freshly ground black pepper
    1/4 tsp

  • Indian Vegetable Curry

    Indian Vegetable Curry

    How to Make Indian Vegetable Curry

    This flavorful curry is packed with nutritious veggies! Serve this dish over brown rice or in lettuce cups.


    20 min prep time


    20 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the onion, garlic, jalapeno, and water in a blender or food processor to make a paste.
    2. Add the oil to a wok or large sauté pan over high heat. Add the onion paste and curry powder to oil and sauté for 3-4 minutes, stirring constantly.
    3. Add the sweet potatoes and carrots to the paste and sauté for 4-5 minutes, stirring constantly.
    4. Add the red bell pepper, green beans, and scallions. Sauté for 2 minutes.
    5. In a separate cup or bowl, whisk together the coconut milk beverage, vegetable broth, and cornstarch. Pour over the vegetables and bring to a boil. Reduce to a simmer. Simmer, covered, for 10 minutes.
    6. Stir in the cilantro, paprika, salt (optional), and black pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Indian
    Foodie
    Dinner
    Vegetarian
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      4g

    • Potassium
      630mg
      13%

    Ingredients

    small onion (chopped)
    1

    garlic (roughly chopped)
    4 clove

    jalapeño pepper (seeded and chopped)
    1

    water
    2 tbsp

    canola oil
    1 tbsp

    sweet curry powder
    2 tbsp

    sweet potato (peeled and cut into 1’ chunks)
    1

    carrot(s) (peeled and cut into 1-inch chunks)
    2

    red bell pepper (seeded and cut into 1-inch chunks)
    1

    fresh green beans (trimmed and snapped in half, (about 2 handfuls))
    6 oz

    green onion (scallion) (thinly sliced, (white and green parts))
    4

    unsweetened coconut milk beverage
    1/2 cup

    low sodium vegetable broth
    1 cup

    Cornstarch
    1 tbsp

    chopped fresh cilantro
    2 tbsp

    paprika
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    How to Make Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It’s a great way to use leftover rice and beans. See the directions for tips on bulk cooking rice and beans. For a lower-carb version, sub cauliflower rice for the brown rice.


    5 min prep time


    20 min cook time


    4servings


    1 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a medium nonstick sauté pan with cooking spray over medium heat. Add sausage, onion and jalapeño pepper. Sauté for 2-3 minutes.
    2. Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes
    3. Stir in brown rice and set aside.
    4. In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
    5. Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
    6. To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 Tbsp. crumbled cheese.
    7. Bulk cooking dry beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    8. Bulk cooking brown rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      130mg

      43%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      580mg
      12%

    Ingredients

    nonstick cooking spray
    1

    chorizo or other spicy fully cooked chicken sausage (diced )
    2 (3-oz) links

    onion(s) (cortado en dados)
    1/2 cup

    jalapeño pepper (seeded, deveined and minced)
    1 med

    pinto beans (cooked)
    1 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    low sodium chicken broth
    3/4 cup

    brown rice (cooked)
    1 cup

    eggs
    2 large

    egg whites
    4

    salt
    1 pinch

    black pepper
    1/4 tsp

    water (cold)
    2 tbsp

    queso fresco (crumbled)
    1/4 cup

  • Honey Mustard Chicken Thighs with Wild Rice

    Honey Mustard Chicken Thighs with Wild Rice

    How to Make Honey Mustard Chicken Thighs with Wild Rice

    Honey Dijon mustard makes these chicken thighs sweet and tangy. Adding wild rice and steamed broccoli makes this a complete, balanced meal.


    5 min prep time


    40 min cook time


    4servings


    1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray baking dish with cooking spray.
    2. In a small bowl, combine mustard, garlic and pepper.
    3. Spread about 1 1/2 Tbsp. mustard mixture evenly on top of each chicken thigh.
    4. Arrange chicken in a glass baking dish. Bake for 40 minutes or until mustard mixture has formed a crust and is slightly hardened.
    5. Remove from oven and sprinkle thyme on top of chicken. Serve each chicken thigh with 1/2 cup wild rice and 1 cup steamed broccoli.
    Fiber Focused
    Gluten-Free
    Dinner
    Main Dish
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      25g

    • Potassium
      610mg
      13%

    Ingredients

    Nonstick cooking spray
    1

    honey Dijon mustard
    1/4 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    boneless, skinless chicken thighs
    1 lbs

    dried thyme
    3/4 tsp

    cooked wild rice (prepared according to package directions)
    2 cup

    broccoli (steamed)
    4 cup

  • Healthy Taco Dip

    Healthy Taco Dip

    How to Make Healthy Taco Dip

    The traditional version of this taco dip is much higher in fat and uses sour cream and cream cheese. We use a healthier fat (avocado) and reduced-fat cheese to save you lots of calories without giving up any taste. This dip is great for tailgating and football season!


    20 min prep time


    24servings


    1 heaping tablespoon

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together refried beans, chili powder, cumin and garlic powder.

    2. Spread the refried beans evenly on a medium serving platter. Spread mashed avocados evenly over beans.

    3. Spread the salsa evenly over top of avocados. Top with tomatoes, shredded lettuce and shredded cheese on top.

    4. Serve the dip with your choice of baked tortilla chips, black bean chips or jicama slices. If you follow a gluten-free diet, make sure tortilla chips are unseasoned and gluten-free.

    Low Sodium
    Low Carb
    Fiber Focused
    Mexican/Southwestern
    Vegetarian
    Snacks
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Appetizers
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    Nutrition facts

    24 Servings



    • Serving Size

      1 heaping tablespoon


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    fat-free refried beans (16-oz. )
    1 can

    chili powder
    2 tsp

    cumin
    1/2 tsp

    garlic powder
    1/4 tsp

    avocado (mashed)
    1 1/2 med

    salsa
    1/3 cup

    tomato(es) (seeded and diced)
    1 large

    shredded romaine lettuce
    1 cup

    shredded Mexican cheese blend
    1 cup

  • Healthy Homemade Lunch-in-a-Pack

    Healthy Homemade Lunch-in-a-Pack

    How to Make Healthy Homemade Lunch-in-a-Pack

    Make this quick and delicious homemade lunchable for your child’s first day back to school. It will be a treat for them and you know they’ll be eating healthy. You could also make one for yourself!


    10 min prep time


    1serving


    1 lunchable

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the cheerios, pretzels, raisins, and peanuts (if using).
    2. Spread 1 Tsp. hummus on each celery stalk. Using a compartmentalized plastic container, place the ham, cheese, crackers and nectarine in a separate section of the container.
    3. Place snack mix, carrots, and celery with hummus in a section of plastic container or in a separate container, if needed.
    Fiber Focused
    Kid Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunchable


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.1g

        21%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      620mg

      27%

    • Total Carbohydrate
      53g

      19%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        21g

    • Protein
      35g

    • Potassium
      940mg
      20%

    Ingredients

    chocolate cheerios
    1/4 cup

    mini-pretzels (or pretzel sticks broken into 1-inch pieces)
    1/4 cup

    peanuts
    1 tbsp

    celery sticks (4 inches each)
    2

    hummus
    2 tsp

    lower sodium deli-style turkey breast (cut each slice into 4 pieces)
    3 (1-oz) slices

    reduced fat cheddar cheese (cut into 4 squares)
    1 slice

    multi-grain crackers
    8

    small apple (cored and sliced)
    1

    baby carrots
    4

  • Healthy Back-to-School Lunch

    Healthy Back-to-School Lunch

    How to Make Healthy Back-to-School Lunch

    Here’s a healthy lunch that is quick, fun and tasty. Your child (and you) will love it!


    15 min prep time


    1serving


    1 lunch

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread mustard on the roll. Top it with turkey, cheese, and lettuce to make a sandwich.
    2. Spread 1/2 Tsp. hummus on 1 cucumber slice. Top it with 1/2 Tsp. sunflower seeds and top again with another cucumber slice to make a sandwich. Repeat the process.
    3. Assemble all meal components in a divided lunch container.
    Fiber Focused
    Kid Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunch


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        15g

    • Protein
      30g

    • Potassium
      570mg
      12%

    Ingredients

    mustard
    1 tsp

    whole-grain dinner roll
    1

    lower sodium deli-style turkey breast
    2 oz

    reduced-fat cheddar cheese
    1/2 oz

    romaine lettuce leaf
    1

    hummus
    1 tsp

    cucumber(s)
    4 slices

    sunflower seeds
    1 tsp

    blueberries and sliced strawberries
    1/2 cup

    Greek yogurt tube
    1 (2-oz) packet

  • Grilled Vegetable Pizza

    Grilled Vegetable Pizza

    How to Make Grilled Vegetable Pizza

    A long recipe but worth the work! This flavorful, unique dish will be a hit when you have company over!

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    1 hr and 25 min prep time


    15 min cook time


    8servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Set up a mixer fitted with the dough hook attachment. If you do not have a mixer, set up the food processor. You will also need plastic wrap and wax paper eventually for this recipe production.
    2. Add warm water, yeast and Splenda Brown Sugar to the mixing bowl or food processor bowl and let the yeast bloom for 5 minutes. The yeast should begin to get frothy.
    3. Add the flour and salt (optional) and mix on low until flour is incorporated. If using a mixer with the dough hook attachment, turn the speed up to medium and knead the dough for 5 minutes. If using a food processor, turn the dough onto a clean, floured board or counter top and knead by hand for 5-7 minutes. If the dough is too sticky, add a Tbsp. of flour at a time until it forms a smooth dough.
    4. Add kneaded dough to a large bowl coated with cooking spray, cover and put in a warm place for one hour to rise.
    5. While the dough is rising, prepare an indoor or outdoor grill. If using a charcoal grill, preheat the oven to 300 degrees as well.
    6. In a medium bowl, whisk together olive oil, balsamic vinegar, garlic and basil. Set aside.
    7. Coat the vegetables with cooking spray and grill on both sides for 7-9 minutes or until just cooked through.
    8. Remove the vegetables from the grill and dice while still warm. Add the warm, diced vegetables to the dressing and toss to coat. Set aside.
    9. Once the dough has risen for an hour, punch the dough down and form into a ball. Knead the dough for one minute and then cover to rest for 2 minutes.
    10. Once the dough has rested, divide the dough into two balls. Keep the dough you are not working with covered with plastic wrap.
    11. Dust your board or countertop with a little bit of flour. Using a rolling pin, roll the dough into an 8-9 inch round that is between a 1/4 and 1/2 inch thick. Spray a piece of wax paper that is just larger than the crust with cooking spray and lay the pizza crust on the wax paper. Spray another piece of wax the same size and lay it, sprayed side down, on top of the crust. Set aside.
    12. Repeat this same process for the second dough ball.
    13. To cook the pizza, have the crusts, marinated vegetables and cheese ready at the grill. Turn the grill heat to low and place the two pizza crusts on the grill (or you can do them one at a time for easier management). Let the crust grill for 3-4 minutes or until crispy on the bottom. Turn the crust over and divide the vegetable mixture and marinade equally among the two pizzas, spreading to about 1/2 inch of the edge. Top each pizza with half the feta cheese and close the grill lid. Let the pizza finish grilling for another 3-4 minutes. Turn the flame off of the grill and leave the lid closed for another two minutes. If using a charcoal grill, preheat your oven to 300 degrees and move the pizzas to the oven for 5 minutes.
    14. Remove the pizzas and top each with 1 Tsp. of dried oregano then slice each pizza into 8 pieces.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Italian
    Dinner
    Foodie
    Vegetarian
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      490mg
      10%

    Ingredients

    warm water (around 100 degrees)
    1 cup

    low-calorie brown sugar substitute
    1 tbsp

    active dry yeast
    1 packet

    whole wheat flour
    2 cup

    salt
    1/2 tsp

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    balsamic vinegar
    1/4 cup

    garlic (grated or minced)
    2 clove

    fresh basil (minced)
    1 tbsp

    medium zucchini (sliced lengthwise into thirds)
    2

    yellow bell pepper (seeded and sliced into fourths)
    1

    red bell pepper (seeded and sliced into fourths)
    1

    baby bella muchrooms (cremini, stemmed)
    8

    feta cheese (reduced-fat)
    3 1/2 oz

    dried oregano (dried, divided)
    2 tsp

  • Grilled Steak with Mushrooms

    Grilled Steak with Mushrooms

    How to Make Grilled Steak with Mushrooms

    This grilled steak is perfect meal for two for a special occasion. Complete your plate with a baked sweet potato or more nonstarchy vegetables like asparagus or green beans.


    5 min prep time


    25 min cook time


    2servings


    1 steak with 1 cup mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray.
    2. Sprinkle steaks evenly with salt and pepper.
    3. Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side. Reduce heat to medium and cook for 18-23 minutes or until done according to your preference (flipping once). Transfer steak to a plate and cover with foil; let rest for 5 minutes before serving.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5-6 minutes until tender.
    CKD Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Grilling
    Cooking for 1 or 2
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 steak with 1 cup mushrooms


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      490mg
      10%

    Ingredients

    nonstick cooking spray
    1

    filet steaks (4-ounce each (1 1/2 inch thick))
    2

    ground black peppers
    1/4 tsp

    margarine (trans-fat-free)
    1 tbsp

    sliced button mushrooms
    1 pints

  • Grilled Seafood and Quinoa Salad with Mango and Avocado

    Grilled Seafood and Quinoa Salad with Mango and Avocado

    How to Make Grilled Seafood and Quinoa Salad with Mango and Avocado

    Latin American influence permeates this colorful recipe full of bold taste and textures. You can add any leftover cooked meats or seafood to this recipe.


    at least 30 min or overnight prep time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all citrus dressing ingredients well in a small mixing bowl.
    2. Cook the quinoa according to directions in water. Fluff quinoa with a fork. If any liquid remains, continue simmering until it is absorbed. Let the quinoa cool completely.
    3. Toss the shrimp and scallops with the olive oil in a bowl.
    4. Heat a grill pan or sauté pan over medium-high heat. Add the shrimp and scallops and sear until pink and just cooked through, about 2 minutes per side. Remove from the pan and let cool.
    5. Place the cooled quinoa in a large bowl and add the shrimp and scallops, beans, jalapeno, bell pepper, tomato, scallions, mango and avocado. Pour the dressing over the mixture and toss gently to combine.
    6. Divide the salad among four plates or bowls and scatter cilantro leaves over each.
    Fiber Focused
    Veggie Rich
    Grilling
    Seafood
    Dinner
    Lunch
    Main Dish
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      110mg

      37%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        16g

    • Protein
      30g

    • Potassium
      1020mg
      22%

    Ingredients

    cayenne pepper
    1/4 tsp

    quinoa (dry, rinsed well)
    1 cup

    medium shrimp (peeled and devined)
    1/2 lbs

    scallops
    1/2 lbs

    Olive oil (for marinating and brushing)
    1

    cooked black beans or edamame
    1/2 cup

    jalapeño pepper (stemmed and finely chopped)
    1

    red bell pepper (chopped)
    1/2

    roma (plum) tomatoes (seeded and chopped)
    1

    small scallions (chopped)
    2

    mango (chopped)
    1

    avocado (chopped)
    1

    cilantro leaves (chopped)
    2 tbsp

    Juice of 1 lime
    1

    lime juice
    2 tbsp

    orange juice
    2 tbsp

    honey
    1 tsp

    extra virgin olive oil
    1 tbsp

    Sea salt, to taste
    1